Are Fitness Trackers Worth Having

Are Fitness Trackers Worth Having

There are a number of different fitness trackers available to people who live in Sterling, VA. Some are simple apps for cell phones, while others are more intricate devices. Depending on the tracker and your situation, each one has value. If you aren’t sure what a fitness tracker is, it’s a device you wear that sends a message to your computer or cell phone app recording information, like heart rate, calories burned or steps taken.

You have to use them to get results.

If fitness trackers only played a victory song and shot out money like a slot machine when you hit your goal—the big one—maybe they’d get a warmer reception. But they don’t. They count your steps, record your heartbeat and most of the time, remain on your dresser. Studies show that if you purchase a fitness tracker, you’ll use it six months or less if you’re like a third of the people who buy them and forget you own them after six months if you’re like half the people that own them.

If you can tune out your doctor, your spouse and the results on the scales, there’s no reason a tracker should get your attention.

Yep, it’s true, people tend to ignore the trackers, even when they were excited to own them. A study published in The Lancet, under “Diabetes & Endocrinology” showed that after using a clip-on tracker for a year, there was no difference, good or bad in the test groups health or fitness. Part of the study group was even offered financial incentives to do well, but failed miserably when it came to improving. When that incentive was removed, however, their results went downhill. Another study showed that people who wore fitness trackers actually lost eight pounds more than the control group who didn’t.

It’s not all bad news.

Not all trackers are meant just to get you to the gym or keep you running and moving. Some have medical uses. People with coronary problems will find some trackers beneficial. They offer tools that can provide valuable information and keep the owner safer. Some have heart rate monitors or track blood pressure. Others monitor sleep. If you have a medical condition, they can be great tools to help you stay healthier and may even be lifesaving.

  • While the average person may not fully appreciate the benefits of a fitness tracker, people dedicated to fitness or athletes will find the tools beneficial.
  • Until tracking your health and activity becomes more of a game, trackers haven’t caught the hearts of the public yet.
  • Are trackers beneficial. Anything that helps you get healthy is beneficial. However, they really don’t make you accountable unless someone—another human—sees and reviews the results.
  • Just like gym memberships, trackers are only good if you use them.

The Truth About Static Stretching

The Truth About Static Stretching

If you’ve spent much time working out, you’re bound to hear some discussion on static stretching. Just what is static stretching? First, let me identify why you stretch. You need to get your muscles ready for vigorous activity by getting the blood flowing to the extremities. Trainers often use two types of exercises to do that. One is static stretching and the other is dynamic stretching or active warm-ups. Static stretching is becoming out of favor for a number of reasons.

Static stretching before performing may date you.

Most of us remember the PE classes where we sat on you bottoms with legs outstretched and reached for our toes. That’s a static stretch. It helps release the muscles and make them more flexible, so you don’t have as much potential for strains or pulls. Dynamic stretching is different. Dynamic stretching is an attempt to mirror the types of activities you’re about to do and moves your body will make, but in a controlled way. It works to warm up the body for constant flowing use, unlike static stretches, can be personalized for the activity and muscle groups used, aids with coordination and is a time for mental preparation.

New studies show that static stretching may actually damage muscle tissues.

A study in the Journal of Strength and Conditioning Research showed that doing static stretching before doing squats actually impeded performances by reducing stability and strength in the lower body. Various other studies showed the same thing. In fact, one mega study concluded that avoiding static stretching before a workout is important because it can hamper explosive performance, impede strength and power. So if you don’t do static stretching before a workout, what do you do? Going in cold is not an option.

Muscle tightness occurs because of muscle weakness.

When you have a muscle or group of muscles that aren’t ready for the challenge, other muscles compensate and work harder to complete the task. If all your muscles are performing at peak, the problem with injury is far less. As long as there’s no injury or short muscles, range of motion should be unlimited. The stretching doesn’t elongate the muscles, but helps to release the tension that keeps them contracted. Dynamic stretching helps warms the whole body by boosting joint flexibility, increasing elasticity and increasing body temperature.

  • Holding static stretches for less than 30 seconds does not have the same effect as holding the position longer. It does no harm.
  • Use dynamic stretches like squats, calf-raises and knee hugs to move the body like you’d move it when you’re working out.
  • Warming up first with a ten minute aerobic workout before doing dynamic stretches is important.
  • Static stretches can prove beneficial after the workout. They help with muscle relaxation, while decreasing muscle tension.

Eating Healthy On A Budget

Eating Healthy On A Budget

If you’re in the dark about how to start eating healthy on a budget, there’s good news. It’s not that hard if you plan ahead and actually can be a lot of fun. I’m sure you’ve all seen those coupon ladies that leave the grocery store with shopping carts full of groceries (emphasis on the word carts) and only pay a few dollars, if that. Eating on a budget won’t be that cheap, but it actually could lower your grocery bill if you plan right. You may even find it’s not only challenging, but a fun type of challenge where you try to improve constantly—just like those couponers do.

Plan meals ahead and use the weekly ads to do it.

If you’re like most people, you often shop with only a few items planned and the rest of them in your cart are simply inspiration. That can lead to tons of items you don’t need for healthy meals. Lots of them have to do with snacking! Create a menu ahead of time and try to use many of the same fresh ingredients in them. For instance, if you make a cauliflower salad on Monday, you’re bound to have some left over. Try using it up in soup, steamed cauliflower or other dish in your weekly planning to avoid waste. Use sale items to guide you in your planning and coupons if you have them.

Use in-season fruits and vegetables.

When you’re buying fresh, don’t buy asparagus in the middle of summer and sweet corn in the middle of winter. You’ll spend more than you need to spend. The summer is the best time for most fresh fruits and vegetables, but there are exceptions, like asparagus and citrus fruits. You can use a seasonal food guide to help, but just watching the prices in ads will do a better job. Find a local grower or look for a roadside stand that you can frequent without driving too far. In many cases, the price is far better at these and You-Pick places.

Buy in bulk and freeze or can.

I remember growing up knowing that if all the food ran out in the grocery, my mother would still have loads of it in the freezer. Right along with buying in-season is storing those in-season treasures. You can freeze about everything and if you’re up to the job, can it too. I’m a fan of freezing tomatoes, since we have a small garden with a few plants that tend to produce more than we can eat. Wash them, core them and freeze them whole, then just run warm water over the skin to remove it when you’re ready to use the tomatoes. It comes off easily. Frozen vegetables need to be cooked after thawing, as freezing leaves them limp and not good to eat uncooked.

  • Stretch your budget with filling bean recipes and whole grains.
  • Save time and money by cooking in bulk and freezing meals for another time. Don’t forget, you can freeze nuts also! It’s a huge savings when you get them on sale or in bulk.
  • Create savory soups from the leftovers at least once every two weeks. If you don’t have enough leftover produce in the refrigerator, prepare for freezing what you have and keep it in the freezer until you do have enough. Those leftover cooked veggies can also go into soup.
  • Use less expensive cuts of meat or alternate protein sources. I have vegetarian clients that continuously amaze me with some of the sources of protein they use. Those portabella grilled burgers are delicious.

Training For Older Clients

Training For Older Clients

There’s a lot of talk about fitness, but many people still don’t understand that it’s meant for everyone. Training for older clients isn’t always at the same pace as it is for those younger. Although I’ve had my share of seniors who could put some young people to shame. In some cases, the ravages of time and inactivity have taken hold and there’s a long road ahead to fitness with some detours. Bad knees, back problems and even thinning bones create an even greater need for a well-thought-out program. It’s doable, but doesn’t happen overnight. It’s extremely important to have a complete assessment, which includes identifying any limitations and the person’s level of fitness, no matter what age he or she is.

Strength training doesn’t mean you have to use weights.

While many of my older adults are quite at home using weights, some who have been inactive most of their lives face problems of muscle atrophy, bone loss and even heart issues that can interfere. Strength training is extremely important for seniors. It helps rebuild muscle tissue, boosts development of bone mass, reduces blood pressure, helps shed fat and aids in the prevention or control of serious conditions such as heart disease or diabetes. Resistance bands is one way to begin strength training. Not only are the bands easy to use, they’re easy to carry and store. A personal trainer will create a program that’s right for each individual and changes as the fitness level improves. Strength training, such as training with the kettlebells or weights, can also provide cardio and flexibility training.

Flexibility training should be part of everyone’s workout.

Even if you’re in your twenties and a body builder, if you don’t include flexibility training—range of motion exercises—you’re asking for injury. Exercises that are as simple as stretching is a start. You’d be amazed at how limber people become after just a few weeks of working out. Often back pain reduces, since much of it comes from weaker, tighter muscles. Stretching not only eases back pain, it helps lower the risk of falling, increase circulation and reduces the pain from arthritis. Unlike strength training, flexibility training can be done every day and should be. There are simple exercises everyone, not just seniors, can do at home that will improve their flexibility and quality of life.

If you’re a senior and you don’t take walks, start now!

No matter what age, cardiovascular training is important. It can be as simple as walking for 30 to 50 minutes a day. I love new technology, especially the pedometers that keep people honest. People who get no other exercise, but walk 10,000 steps a day, actually get the same workout as doing 30 minutes of strenuous activity. If you’re recovering from a heart condition, make sure you always consult your health care provider. Most of my clients who have had coronary events first work with a rehab specialist. I then continue to build on that program, slowly easing individuals to do more and more. Doctors normally Always remember, the more you move, the better off you are. However, trying to do too much, too soon is also a mistake. Work within comfortable perimeters, which will expand as you get fitter.

  • No matter what the condition, it doesn’t have to be a “normal” part of aging. Weight gain, diabetes, high blood pressure, aches and pains, osteoporosis and muscle atrophy, as well as other conditions, can be delayed or even improved with regular exercise.
  • If you sit as part of your job or even part of your avocation, getting up every 50 minutes and walking a few minutes can improve your overall health. This is good advice regardless of age.
  • When you’re walking somewhere, move a little faster to boost your heart rate. You don’t have to do it continuously, walk your normal pace some of the time, then speed it up for a minute or two and back down to normal.

Achieve Your Goals By Doing Less

Achieve Your Goals By Doing Less

I’ve always said there are no shortcuts in life, you have to work hard to get what you want. It’s a belief that I share with most people who live in Sterling. However, you can achieve your goals faster by being smarter and doing less. That may sound contradictory, but it’s not. Doing less doesn’t mean you’re not working hard. It does mean you’re achieving your goals in the smartest way possible and doing the activities in the least amount of time. Working smarter makes all the difference in the world.

Use HIIT to achieve goals without taking much time from your day.

HIIT—High Intensity Interval Training—takes far less time than traditional training to achieve the results you want. It provides a maximum benefit in a minimum amount of time. Of course, it’s really intense (note the name—high intensity). One study showed that just 90 minutes of HIIT every week can bring health benefits for the heart that are the same as working out for five hours a week. HIIT exercises have you work toward maximum intensity for a specified time—such as 30 seconds—then, slow your pace and do a longer recovery period of moderate to low intensity for a longer period, such as 4 minutes. Repeat that for 30 minutes three times a week.

Do a nitric oxide dump

This exercise group boosts your mitochondrial health, helping your cardiovascular system and immune system. This group of exercises can take as little as three to four minutes to do AND you can do it anywhere. It’s composed of four exercises of 10-20 repetitions each. You do three to four sets, three times a day. One important rule is to make sure the sets are at least two hours apart. I’ve done these in the airport bathroom on a layover. Yes, I did get some strange looks, but felt great at the end of a long journey. The exercises are deep knee squats, tin soldier, jumping jacks with no jumping and finally a set of shoulder presses. Tin soldier is just alternating the arms and paddling one straight out in front of you with the other pointing directly down to a 90 degree angle to your body, lowering it and raising the other at the same time. Half jumping jacks the arm movements of jumping jacks with feet stationary.

Break up your workout to three ten minute or fifteen minute sets.

One way to manage a workout is to do it in shorter spurts. If you don’t have time for a thirty minute walk, walk to lunch at a location 10 minutes away and walk back. When you get off work, take a quick ten minute walk and you’re done. Breaking up your exercise time into manageable ten minute sessions makes it easier. Stand while you’re watching TV and do intense workouts during commercials with moderate paced walking in place during the program.

  • Include resistance training in your workout. When you workout with weights, you burn more calories and get more for your exercise time.
  • Do full body workouts. Burpees, step ups, pull ups, push ups and dips are a few examples of exercises that will give you more bang for your exercise time.
  • Eat healthier. No matter how much you exercise, if your diet is fast foods and processed foods, you won’t get the results you want. Include a healthier diet in your regimen.
  • Make your home chores a time to get fitter, too. Move fast, move slow. Create a HIIT with your chores. Move as fast as you can scrubbing the tub and then moderately clean the sink. Push that hand mower with speed and then move slower. Find ways to get a twofer—getting exercise while you get other tasks done.

Should Potatoes And Rice Be Part Of Your Diet?

Should Potatoes And Rice Be Part Of Your Diet?

When you’re talking about the best foods for a healthy diet and foods to help you lose weight, potatoes and rice are often hotly debated as to whether they should be part of that diet. The debate is worldwide, not just in Sterling. In fact, there’s a famous debate online between a doctor, Dr Ron Rosedale, MD and an astrophysicist from MIT and Berkley, Paul Jaminet, PhD, author of the book, Perfect Health Diet, as to whether potatoes and rice should be eaten. Rosendale believes that not only sugar, but all foods that ultimately convert to sugar should be avoided. Jaminet disagrees and says glucose has useful functions in the body, if it’s depleted, it can stress systems in the body that need glucose to perform.

What’s the answer?

Most people won’t follow either type of diet. Since Rosedale advocates complete elimination of sugar and all foods that convert to sugar and Jaminet suggests people should lower their carbohydrate calories to 20 or 30 percent of the diet. That’s because most people consume about 50 percent carbohydrates. There is a case for reducing carbohydrates and sugar from the diet and scientific data to back it. Every individual has unique intestinal flora and what you eat either feeds it or starves it. Some people need more glucose for that reason. To add to the debate is the paleo diet where rice is the evil food. It’s counted along with grains, both brown and white rice. According to the Paleo diet, rice contains natural compounds to protect the rice. They contain a natural insect repellent, mold deterrent and sunscreen.

What’s the answer?

Somewhere in the information on the hotly debated foods, you’ll find the answer. The answer is simple. It all comes down to your body. The GAPS diet, created for a number of specific health issues, includes a small amount of calories from carbohydrates. There’s been research on longevity to see what increases the FGF21—fibroblast growth factor 21. Low protein, high carbs did in this study. Another animals study showed that a high fat/low carb diet increased lifespan by 13 percent. The answer is to cut out processed food, eat healthy, limit sugar and keep starchy carbohydrates lower until you find your own perfect diet.

  • If you have a health issue, work with a doctor to see if changing your diet can improve your health, while you’re using medicine and other techniques. Often physicians use an elimination diet to find if certain foods affect your overall health.
  • No matter what your basic makeup, consuming higher amounts of grains, sugar and starches can lead to insulin resistance of varying levels. That ultimately can lead to diabetes and leptin resistance.
  • Changing your diet to eliminate processed foods can be the first step to eating healthier.
  • While lowering the amount of calories from carbohydrates to about 30 percent may sound difficult, consider how few calories fresh fruit and vegetables have. If you’re on a 1500 calorie diet, you can eat a lot before reaching 500 calories.

Ways To Deal With Pain After A Workout

Ways To Deal With Pain After A Workout

If you haven’t had achy muscles after a tough workout, you may not have pressed yourself to the limit. That’s okay, you’re at least exercising! However, for those of us who do push toward the ultimate potential, aching muscles are part of the price. There are ways to deal with pain after a workout and get back to normal. These techniques help speed the muscle repair process in a number of ways. If you find the pain excruciating or prolonged, you may need to seek medical attention.

Delayed Onset Muscle Soreness is the name for it and ice baths, ice packs or a cryo chamber is one way to deal with it.

For the longest time, professional athletes sat in baths of ice after a tough game. Most people still use ice packs for injury, especially if there’s swelling. It helps reduce the inflammation. Soreness without swelling can use heat packs to improve circulation. Today, rather than ice pack or ice baths, many sports teams have cryo chambers. It only takes two to three minutes. It not only reduces inflammation, but boosts circulation when you exit.

Stretch away the aches and pains.

Sometimes all you need is to stretch before and after you exercise to help sore muscles. It often works to relieve muscle pain. Warm up first by moving briskly, walking or marching in place or swinging your arms. Light exercise, such as swimming or walking can also speed up the elimination of lactic acid that’s built up in the muscles and help reduce the pain.

Try a low wave infrared after a workout.

The use of infrared light for pain has been studied over 40 years. The therapy increases the circulation, which helps bring relief from inflammation, boosts tissue repair and wound healing, reduces pain and has a number of other virtues not related to working out. These handy devices are inexpensive now that they’re more popular, but at one time were excessive in price. That’s when people used the infrared lights created to provide night vision for surveillance cameras.

  • Make sure you’re not just thirsty. Sometimes, you just need to hydrate to get pain relief. Water, not a sports drink, is the best way to do it, unless your workout was extremely long and sweaty and you lost a lot of electrolytes.
  • A heating pad can boost your circulation and bring a great deal of relief to sore muscle groups.
  • Don’t forget about a massage. It works on aiding circulation around the sore area. You can do self massage or use a foam roller, too.
  • Consider some pineapple or tart cherries. You eat them, not rub them on your skin. The bromelain in pineapple provides anti-inflammatory properties that compare to aspirin and other anti-inflammatory meds. Tart cherries also have anti-inflammatory substances.

Why Strength Training Should Be Part Of Your Workout

Why Strength Training Should Be Part Of Your Workout

For many people, taking a daily walk, jog or run is what they consider a workout, but it’s not enough. You need all forms of exercise to be truly fit. There are good reasons why strength training should be part of your workout, besides the fact that it helps maintain muscle strength. Both men and women need it. In the past, women believed that it made them bulk up, like a female Hulk. Today, most women realize that their physiology just doesn’t allow that to happen. Instead, they build sinewy, sexy muscles.

Lose weight by lifting weights.

That’s right, strength training is exceptionally good for weight loss. It increases the amount of calories burned, plus does one more important thing…it builds muscle tissue. Muscle tissue requires more calories for maintenance than fat tissue does, so effectively, you’ll be boosting your metabolism and burn more calories around the clock when you increase your muscle tissue. When you consider that a pound of fat only burns about 3 to 5 calories in a day when you’re resting, while a pound of muscle tissue burns between 35 and 50 calories a day, just converting five pounds of fat to muscle, you could lose a pound in about 15 days without even changing your diet. Imagine how it would help you if you did add a healthy diet to the mix.

As you age, loss of muscle mass means more than just flabby arms.

If you’re buying smaller containers of food, detergent or pet products, simply because you can’t carry the big ones, you probably already are suffering from loss of muscle mass. Not only will building muscles save you money—yes, buy the big economy size—but it also will sculpt your entire body. Losing muscle mass also means bone loss. Bone loss and ultimately osteoporosis, starts in your 30s and continues the rest of your life. At 40, it picks up speed, that is unless you stop it with weight training. Studies show weight training can significantly reduce bone loss and even reverse it.

Strength training helps prevent injury.

The stronger you are, the more improved your balance and the less likely you’ll have a fall. As you build muscle tissue, you also build your resistance to injury. Strains and sprains are less likely to occur and you probably won’t have as many back problems or aches and pains from doing simple tasks. I read a story about a personal trainer that became a trainer after having a bad accident that left him incapacitated from a back injury. He not only got his strength back, he also helped ease and eventually eliminate back pain with strength and flexibility training.

  • Just like all types of fitness training, strength training boosts your immune system and can reduce the risk of serious conditions, such as diabetes, heart attack and high blood pressure.
  • Strength training can be fun. Have you ever considered working out with kettlebells?
  • No matter how old you are, you can improve your muscle mass with strength training. In fact, strength training can help older people live on their own longer.
  • When you build muscle tissue, it affects all parts of the body. It builds strength in muscles you might not expect…and even improves bladder control.

Ways To Help And Reverse Type 2 Diabetes

Ways To Help And Reverse Type 2 Diabetes

Getting the diagnosis of type2 diabetes can be scary, but often leads the person to ways to a healthier lifestyle. You don’t have to spend the rest of your life taking insulin, in many cases. There are foods you can eat and ways to help and reverse type 2 diabetes. Diabetes is becoming increasingly common and part of the reason is the sedentary lifestyle and unhealthy diet. However, it can cause so many health issues, it should be a huge wakeup call to change your habits.

Unlike type 1 diabetes, lack of insulin production isn’t the problem, insulin resistance is.

Your body produces the hormone leptin in your fat cells. Leptin regulates the appetite and your weight. It’s the hormone that signals the brain that you’re hungry and how much food to eat. It also tells the brain how to use the energy already available. It’s most responsible for insulin resistance, which is the cause of type 2 diabetes. Insulin directs where the excess energy goes. It’s not meant to lower the blood sugar levels, but that does happen when it redirects the sugar. If you consume too much sugar, there’s an insulin surge, over time with too much exposure of insulin, the body quits responding to it and becomes insulin resistant. The more insulin you take or produce, the worse the problem becomes.

If taking insulin actually exacerbates the problem, what’s the alternative?

Modifying your diet is of utmost importance in controlling type 2 diabetes. Simply eating what you want, including sugar, then trying to modify the effect by taking insulin may be as dangerous as the diabetes itself. When you consider that one sugary drink each day increases your risk for diabetes by 25 percent, you can start to understand how important healthy eating becomes. Look for hidden sugar in your diet and eliminate fructose. Processed foods are often loaded with sugar and fructose. Avoiding fruit until you have the issue under control can help. Avoiding grains and sugar and replacing it with protein and vegetable-only carbohydrates. Saturated fat from organic sources, such as grass fed beef, avocados and coconut oil should e added to the diet. Boosting Omega-3 fatty acid is important, according to newer research. ” cholesterol, you’re still actually lowering your risk of heart disease.

Start a program of regular exercise.

Exercise is another important element of controlling diabetes. Man was not created to sit at a computer all day and it shows in the high rate of obesity and diseases. You’ll get almost immediate results from a program of regular exercise, plus many long term benefits too. HIIT—high intensity interval training is good. With these “burst” types of exercises, you’ll spend less time in the gym. Even though it’s extremely healthy, start slowly. Your personal trainer can help you with a program perfect for your needs.

  • Get out in the sun. Exposure to the sun without sun block, promotes the production of vitamin D. Use good sense when doing this by taking precautions to build the amount of exposure time safely.
  • Remember, treating the cause of the diabetes is the most important thing you can do. Treating the symptoms, high blood sugar, only leads to further problems down the road.
  • Not only does exercise work quickly to help you control diabetes, it only takes one session to aid in reducing blood sugar spikes and aid in regulating glucose.
  • Tracking your progress with the condition when dietary changes and activity levels change can give you the motivation to continue a program of regular exercise and healthy eating.

Post Workout Smoothies

Post Workout Smoothies

After a workout, you may feel ravenous and want to stop for a burger or two, but post workout smoothies are a better way to go. These drinks are an easy way to add protein to help heal and build muscle tissue, they have loads of nutrients necessary, antioxidants and anti-inflammatory properties to protect cells and prevent inflammation, plus they’re a good source of carbohydrates to rebuild your glycogen store. I have a few favorites that I like and wanted to share them. I didn’t include some measurements since I do most my smoothies by guesstamate and taste. I never get too precise, so it’s always a taste adventure.

The basic recipe is easy.

You don’t have to trudge through all the nutritional information, just keep in mind that the smoothie should have about 20 grams of protein, a little bit of healthy fat and the rest should be carbohydrates. Consider whey protein powder, low fat cottage cheese, hemp seed, almonds/almond butter, Tahini or pumpkin seeds can be a source of protein. Avocado, coconut oil, nuts or flaxseed oil provides healthy fat. The rest is easy. Add your favorite fruits and veggies, plus seeds, nuts and spices like cinnamon and turmeric for extra kick. Mix with coconut water, juice, or almond milk. Add ice for hot days.

For runners, create a smoothie that helps build endurance.

Want to find a smoothie that will boost you up after you run for miles. Make one with low fat chocolate milk. It replaces lost glycogen quickly and contains protein to help muscle repair. If you’re lactose intolerant, just add some coco powder to coconut, soy or almond milk or throw in some dark chocolate chips. I add almond butter, a frozen banana for extra potassium, blueberries and avocado for a great pick-me-up that I love.

For something a little more adventurous, add beets to your smoothie.

Beets are great source of vitamin C and contain minerals like potassium and manganese. They also have vitamin B folate, which is important for women in child bearing years to reduce the risk of birth defects. Beets lower your blood pressure, fight inflammation, give a boost to your stamina and help detox your body. They also add sweetness when roasted or steamed in their skins. Use your favorite protein, fresh cranberries, kale, a small peeled Persian cucumber, orange juice, raw honey and celery for a taste treat you’re sure to enjoy. Throw in a few seeds and nuts for extra nutrition and blend until smooth.

  • For a quick smoothie, just add a scoop of any type of protein powder, a cup of almond, coconut or regular milk a half a frozen banana and your favorite frozen fruit. It’s delicious and easy.
  • You can add a handful of spinach to any smoothie and the rest of the ingredients blanket the flavor, but you’ll get all the benefits of the iron.
  • Throw in some wheat germ for a nutty flavor and extra folic acid.
  • Freeze canned pumpkin in an ice cube tray and mix the cubes with yogurt, pumpkin pie spice, avocado, flaxseed, Greek yogurt and real maple syrup for a taste treat that reminds you of Mom’s pumpkin pie.